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Old 01-10-2009, 07:27 AM   #201
Mark Ervi
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Re: Over 50 Crossfitters Sign In

Yesterday did CFWUx3 and 20 burpees

Started with intent to do Front squats 5-5-5-5-5
Did 5x95 and 5x105, but my wrists could not tolerate the stretch.
So then did back sqat 5x135, 5x145, 5x145

Then Shoulder Press
10x95
10x95

Dumbell shoulder Press
10x30lb. dumbbells
10x30

Rowed for 10 minutes
The rowing computer is broke so no data on distance, pace, etc.

Bench Press
5x95
5x105
5x115
5x125
5x135
5x135
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Old 01-10-2009, 09:02 AM   #202
Terry Dickman
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Re: Over 50 Crossfitters Sign In

Friday 1/9/08
Warm Up 400m jog and 2 rounds;

15 KB swings (53lbs)
15 GHD Situps
15 OHS with PVC
15 Ball Slams
Samson Stretch

WOD
10 Rounds For time:

15 - DLs 135lbs
10 - Slapping Pushups

My Time 21:25 rxd
The slapping pushups were very humbling.

http://home.comcast.net/~tdickman/1-9-09b.jpg
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Old 01-10-2009, 09:58 AM   #203
Mark Ervi
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Re: Over 50 Crossfitters Sign In

Terry, that is a super tough workout. I could not attempt slapping push-ups. I would be doing face plants.

Today I ran a 5K on the road in 26:24 (PR)
It was 40 degrees. Kept me nice and cool.
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Old 01-10-2009, 01:56 PM   #204
Stephen R. Lampl
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Re: Over 50 Crossfitters Sign In

Mark,

Nice work on the presses, BS, and rowing. Sorry your wrists bothered you! Congrats on the PR for your 5K run . That's a great time.
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Old 01-10-2009, 01:57 PM   #205
Stephen R. Lampl
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Re: Over 50 Crossfitters Sign In

Terry,

Great WOD you did there! New avatar is way cool!
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Old 01-10-2009, 06:51 PM   #206
Diane Dennis
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Re: Over 50 Crossfitters Sign In

Mark - Nice PR on the 5K. Your time killed mine today.

Terry - Great job on the WOD and the new avatar is cool (but I still like that that last one too!)

Today - worked with trainer at CLBBG and did 5K later

WU: stretching, dumbbell swings, back extensions, 5 min row

WOD with treadmill running continuously:
2 rounds of
400m run
10 assisted pullups
400m run
25 walking lunges
400 m run
25 SDLHPs - 55#
400 m run
1min plank
400 m run
15 push presses - 55#

WOD felt really good today for the first time since my old gym closed

Cooked a spinach omlete and ate a handful of almonds - changed into dry running clothes and changed to shoes with better tread

Ran 5K in snow and sleet. Almost 30 minutes to the second - slow but not bad for the conditions - felt great even after all of the running in the WOD. It left me physically drained but very satisfied.

Hubby and I went to see "Gran Torino" this afternoon - What an amazing movie! Wow. It left me emotionally drained but very satisfied.

You can't go wrong with that much satisfaction in one day.
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Old 01-10-2009, 07:00 PM   #207
Stephen R. Lampl
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Re: Over 50 Crossfitters Sign In

Hey Diane,

Great job on your WOD today, too! I can't fathom running in snow and sleet.....I love that kind of weather, but as a world-class klutz, I'd be afraid of falling on my caboose.

Thanks for the info on the Eastwood movie. Chery and I are considering seeing it this weekend or fairly soon at any rate.

Glad you had a great day!!
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Old 01-10-2009, 07:03 PM   #208
Stephen R. Lampl
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Re: Over 50 Crossfitters Sign In

Well.....Still have this crummy cold today and only got 3.5 hours of sleep (excellent BBC show on early this a.m. about the Yellowstone Super-Volcano; then had to get up early for a Mens' Breakfast at church.....)

WOD 090110
:

5K Run for time.

Warm-up: Stationary cycling:
10:00 / L3 / 100 RPM / 2.6 mi / HR 102
Treadmill: 5:00 slow walk .25 miles. Slow run (5.0 MPH) .15 miles. R/Knee started to complain.

Sub: 5K Row.
Time = 22:04
Thought I could do better, but this cold made it hard to get deep breaths. Avg pace 2:14 / 500m. Tried a sprint - last 500m under 2:00, got only 250m at approx. 1:56 pace before had to slow down. Tried again, last 100m @ 1:54 pace.

Weighted Pull-ups:
20# - Fail; 10# - Fail.
Apparently shoulders and lats are still to weak/fried to do these at any weight.
Unassisted Pull-ups:
DHPU: 3 OH grip, 1 OH grip, 3 UH grip = 7 DHPU.
Kipped Pull-ups: 3 OH, 8 UH*, 2 OH, 4 UH, 9 UH*, 4 UH, 5 UH, 1 OH, 7 UH = 43 kipped PU.
Total = 50. (* = PR for unbroken reps).

Bench Press:
WU 45# X 15, 45# X 10.
135# X 3
155# X 3
R/shoulder started hurting, so stopped. 155# felt easier than I ever remember; wish I could have gone on....
45# X 25, X 50, X 25, X 25.

New Year's Challenge: Day 10 X 2 burpups = 20
(Not timed today - - I was flat fried and fricasseed......)

Glad tomorrow is a rest day!!!!! WHEW!
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Old 01-11-2009, 02:52 AM   #209
Terry Dickman
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Re: Over 50 Crossfitters Sign In

Mark, Diane, Steve, Nice job on the runs. It's great to see your PRs. You all are keeping me motivated.

Steve - 5k run and 5Krow then a workout...your animal!

The slapping pushups put a hurt to me yesterday, then I stayed up late with my wife and drank a few glasses wine. Not sure why I attempted Fran the next morning 12 hours later. Looking forward to trying it 12 weeks from now.

I uploaded this video of my first Fran, long and boring but thought I would document it so I can do a before and after in 12 weeks. I cut out the rest time which was about 5 minutes.

http://www.youtube.com/watch?v=jXIy4TUIZJw (wfs)

Saturday 1/10/09
Warm Up 400m jog and 2 rounds;
15 KB swings (53lbs)
15 GHD Situps
15 OHS with PVC
15 Ball Slams
Samson Stretch

Saturdays is an Open day so I am picking the WOD. Figure I would start out with Fran and pick another every Saturday. Working out Fridayevening, then Saturday morning can be tough, specially after consuming several glasses of Vino..but no excuses so my first attempt at Fran, still a little shaky on the form.

Fran
21-15-9 reps of
Thrusters (135 lbs)
Pull Ups

My time was 12:27
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Old 01-11-2009, 10:12 AM   #210
Terry Dickman
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Re: Over 50 Crossfitters Sign In

Quote:
Originally Posted by Terry Dickman View Post
The link in the above post was incorrect, try this one.
http://www.youtube.com/watch?v=PTSbzigbXxM (wfs)
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